Taking Care of our Gut Bacteria

In our crazy world, many of us know far more about the lives of celebrities than we do about the source of the food we and our families eat.  Nonetheless, we have become increasingly paranoid, can't eat this, can't eat that...meanwhile in supermarkets, free-from and supplement aisles are gaining more space…

For the past year and a half, we've lived in a climate of fear. Covid-19 has made us even more paranoid about bacteria, microbes, viruses...

We sanitize from morning until night, carry little phials in our handbags and worry endlessly that there are bacteria waiting to pounce everywhere we go…Scientists and microbiologists are becoming ever more concerned. In our sanitizing frenzy, we have also eliminated many beneficial bacteria that help to protect us. Consequently, the pathogenic bacteria are becoming stronger and stronger because nature always triumphs in the end.

Humans have co-evolved with microbes, bacteria, virus, fungi,

archaea…since time began. They are everywhere, on plants and animals, in water, soil, food and all over us humans. Most are beneficial, a few are pathogenic. They are also in the soils and oceans of the world, on every surface, there are trillions on the human body, on our skins in our mouths and 90-95% reside in our gut microbiome. In Ayurvedic and Chinese healing traditions, the dialogue between the gut and the brain has long been recognised, however Western medicine failed until relatively recently to appreciate the complexity of how the brain, gut and microbiome communicate with each other.

Scientific study of the gut microbiome is relatively new.  A growing body of research worldwide, with much done in UCC in Cork, has proved beyond any doubt that the biodiversity of our gut microbiome, has a profound impact not just our physical but also on our mental health.

The invisible world of microbes is a fascinating one, filled with untapped potential, microbiologists say that much has still to be understood. 

But here’s a taste of what they’ve discovered so far:  

·       Marine microbes produce most of the oxygen we breathe and can absorb as much carbon dioxide as plants do on land.

·       Microbes in the soil fix nitrogen – changing it from a gas in the

atmosphere to a form in the soil that plants can use to grow.

·       Some microbes even have the capacity to break down methane gas, helping to slow climate change.

·       In our homes, composting microbes help us recycle our green waste (plants, vegetables, fruits) and recover nutrients to enrich the soil in our gardens.

·       Up to a third of the food we consume is produced by microbes. We can use microbes to extend the shelf-life of our foods and prevent food waste by fermenting foods at home.

·       At a larger scale, microbes can contribute to the circular economy by converting waste (e.g. food production waste) into fuel and thus provide new and sustainable opportunities for the food and feed production.

But in this article, I will concentrate on how to boost our personal gut microbiome.  It’s all about biodiversity, the greater the variety of fresh organic food we eat, the more healthy and diverse our gut microbiome becomes.  

It’s not rocket science, gut microbes love real food.  They are totally confused by fake food so let’s cut ultra-processed food totally from your diet and concentrate on sourcing as much seasonal produce as possible with lots of fresh vegetables for roughage.  Nature provides what we need year-round.  Let’s learn how to recognise beneficial and edible food in the wild, incorporate them into our diets.  They carry the antibodies of our area and have maximum nutrients because unlike many other foods they have not been manipulated to produce maximum yield at minimum cost, which is sadly the primary focus in mass food production these days to the detriment of our overall health.  

Biodiversity is the key, eat as wide a range of seasonal and chemical free range of foods as possible.  So, concentrate on boosting your gut-biome. Local honey, local pastured eggs from organic free-range hens, local organic meat from free-ranging grass fed animals and organic raw milk also boost our microbiome. Fermented foods are another must have, sauerkraut, kimchi, kombucha, water and milk kefir. Try to make your own, they'll be infinity more complex than most of what you can buy.  

Thick unctuous yogurt preferably made from organic milk and collagen rich home-made home broths.  In fact, all real food will stimulate and delight the almost 2kg of microbes in our gut and you’ll feel the better for it both mentally and physically. Keep washing your hands but be careful of over sanitizing, you may well be doing more harm than good.

Food for the Future - An Interview

I was delighted to be interviewed on the Food for the Future podcast with home economist, Peggy O'Neil. Peggy's hope-inspiring show shares stories from farmers, agri-food experts, and families, to address food waste, city farming, and cooking at home.

In our interview I share what I discovered in my research for my book, Forgotten Skills, and why, in today’s busy world, many people have returned to cooking from scratch, be it baking bread or making salad dressing.

Listen here

A Celebration of Herbs

Prompted by National Herb Week here in Ireland, this week’s column is all about my beloved herbs – not just parsley, sage, rosemary and thyme… I’ll encourage you to be extra adventurous – experiment with less familiar herbs. I’m loving the bright celery flavour of the new season’s lovage that’s popping up in the Ballymaloe Cookery School Herb Garden. It’s a leafy perennial that grows about 5 feet tall and comes back every year. The tender young growth is particularly delicious in salads and in soups but we also enjoy this under-appreciated herb in scrambled eggs, omelettes and potato and tomato salads with lots of slivered spring onions and parsley.

Fresh herbs can literally transform the flavour of dishes and just like spices, herbs have many different flavours depending on how they are used. Whether they are added at the beginning of the cooking process, in the middle, at the end or scattered in sprigs over the final presentation.

Some, like rosemary and thyme oxidise and discolour within minutes of being chopped, sage is similar. You’ll also have noticed that the fresh young growth is milder than the robust flavour of the evergreen perennials so use accordingly.

The blue, nectar rich flowers of rosemary, thyme and sage attract bees in spring and early summer and also provide flowers and leaves for an aromatic posy on your kitchen table. All of these herbs have medicinal as well as culinary uses. Rosemary is a powerful anti-inflammatory, a rich source of antioxidants, boosts the immune system and helps to improve memory.

So how about a simple glass of rosemary tea every day, just pour boiling water over a generous sprig of rosemary, allow it to infuse for 3 or 4 minutes and enjoy.

Sage too has similar properties, the latter is another underused herb but I fry copious quantities of young leaves to scatter over fried eggs, pasta or a risotto. They’re addictive and have you tried the Tuscan snack Salvia Fritti or Sage and Anchovy Fritters. Talk about addictive, there never seems to be enough… the perfect nibble with a glass of crisp dry white Soave or a fino.

As ever I am encouraging you to grow your own herbs, close to your kitchen door so you can pop out on a whim to snip a few leaves (and flowers) to add magic to what might otherwise be a totally mundane dish.

Urbanites can grow lots on a window sill, in large pots or in galvanised buckets.

Check out your local garden centre or seek out passionate small growers at Farmer’s Markets to find unusual varieties of familiar herbs. For example, there are numerous forms of mint - apple mint, strawberry mint, pineapple mint, ginger mint, liquorice mint, chocolate mint, Moroccan mint…but spearmint and peppermint are probably the most useful. Apparently there are over 600 varieties on the planet.

There are also numerous sages, the purple and variegated are also easy to source but at least have common sage. Lemon balm is another perennial ‘must have’ and the variegated version, with its green and cream leaves is also worth looking out for.

But back to Herb Week, now in its 15th year, it was created in 2006 to celebrate the nutritional and medicinal value of herbs. Check out the web for further information.

This year, parsley is the herb of the year – well doesn’t this versatile favourite deserve to be celebrated. I grow both curly and flat parsley and use it in copious quantities. No one should have to buy parsley and one can never have too much. It is a biennial (lasts 2 seasons) and bet you didn’t know that it has more Vitamin C than an orange. Just pick a couple of outside stalks off the plant at a time. Flat parsley seems to be more fashionable now but both are equally delicious. Use all of the stalk too and at the end of the second year harvest the root, you’ll be blown away by the flavour, use in stews, salads, parsley pesto or the stock pot.

The Perfect Brunch with Rachel and Paul

Join Rachel Allen for a Cookalong to support the world's most vulnerable communities on May 29. Funnyman Paul Howard aka Ross O'Carroll Kelly will play host and help guide us through the perfect brunch!

When: Saturday 29 May from 10am to 11.30am

Where: From the comfort of your own home! Join anywhere in the world via your mobile, tablet, computer or device.

Cost: Just €10. All proceeds will go towards GOAL's work tackling poverty in the developing world.

Go here to register.

Sustainable Living

 Sadly Ireland, the ‘green clean island’ has consistently ranked among the poorest performing countries on the environmental sustainable development goals (SDG’s) presenting ‘a very disturbing picture of pollution and biodiversity loss’.  According to the latest Sustainable Progress Index (SPI) commissioned by Social Justice Ireland, we rank 11th out of 15th comparable countries in the EU.  It’s also pretty shocking to learn that although some areas are performing well, the biggest transgressor of environmental law in Ireland is the State.

In 2015, countries worldwide came together for the first time under the United Nations and adopted the 17 sustainable development goals.  They covered a wide range of areas from climate change to health, education and food waste.  An ambitious agenda for a better world by 2030. 

Since then, there has been many missed deadlines and many summits including a recent 2-day virtual summit hosted by President Biden to celebrate World Earth Day.  The US, China, Russia and EU participated.  Greta Thunberg has rocked the world with her clear science based message and direct challenges to world leaders and more recently Pope Francis appealed for the world to ‘take care of biodiversity, take care of nature’ and reminded us that Covid-19 and climate change demonstrated what scientists have been screaming from the roof top for decades we no longer have time to waste. 

Not for the first time, the general public are well ahead of the politicians, we’re all properly fed up of empty, flamboyant promises.  We crave action and direction.  We long for courageous leaders who will walk the walk not just talk the talk and we are ready to walk with them.  Time is most definitely running out. 

Coupled with the trauma of living with Covid, the enormity of the challenge can seem overwhelming. 

What can we do?  Let’s rack our brains to think of little things we can change in our everyday lives to live more sustainably and benefit the planet.

First, let’s pick up our pens and write to our politicians to emphasise that as citizens, we want Ireland to step up to the plate and honour our commitments.  I’ve always dreamed of Ireland, the Organic Food Ireland – think of how it would enhance the prosperity of our farmers and food producers at a time when people are craving food they can trust and are well aware of the damage pesticides and herbicides are doing to our health, the health of the soil and the environment in general…

In no particular order:

1. Avoid single use plastic and switch to reusable water bottles.

2. Let’s grow some of our own food - check out Grow Food not Lawns

3. Grow our own herbs, immediately we are eliminating all those plastic trays.  Grow perennial vegetables, herbs and flowers. 

4. Shop at a Farmers Market which also supports local farmers and food producers and small food businesses. 

5. Keep a stash of reusable shopping bags in your car.

6. Carry a coffee mug or glass in your bag.

7. Work towards Zero Waste, almost 50% of plastic waste globally is generated by shopping.  Leave the packaging behind and politely urge your supermarket to reduce unnecessary excessive packaging. 

8. Buy loose vegetables and fruit…

9. No need to line your trash bin with plastic - these bags takes 10-20 years at least to decompose.

10. Keep a few hens – 3 or 4 hens in a little coop in your garden will eat all your food scraps and reward you with eggs instead.  They are the ultimate recyclers and the manure will make your soil more fertile to grow more nutritious food – or link up with a neighbour who has hens, swap eggs for food scraps.

11. Keep bees, even one hive on your roof or in your garden, if you don’t want to be a beekeeper, why not contact a local beekeeper, they may be happy to look after your bees, buy the honey from them in exchange…see www.irishbeekeepersassociation.com

12. Think natural cleaners.  Make your own all-purpose cleaner.  Combine half a cup of white malt vinegar with a quarter cup of bread soda and 4 pints of water. 

13. Use cloth rather than paper napkins and washable wipe down cloths.

14. Let’s try not to buy more than we need, get creative and have fun with leftovers.  You’ll be surprised how much money you save and how little food you waste.

15. Buy local flowers, about 90% of flowers sold in florists are imported and heavily sprayed.  Ask for Irish foliage and flowers. 

16. Learn ‘how to recognise’ food in the wild, forage…

17. During Covid, many of us have realised we need a lot less ‘stuff’.  Shop in thrift or charity shops, donate, reuse, recycle, repair. 

18. Use a bar of soap rather than liquid soap in dispenses that have a far heavier carbon footprint. 

19. Use timber chopping boards and wooden spoons rather than plastic – they are more hygienic and in many cases are easier to clean. 

20. Collect kindling when you go for a walk in the country.  There are a million other ways we can make our homes more energy efficient.

21. Support small local shops, your local butcher and fish monger.  Seek out lesser known fish and cuts of meat, less expensive and absolutely super delicious.

22. Use all parts of vegetables, the green part of leeks for stocks and soups, stalks and leaves of beets, leaves of radishes…

23. Make the most of seasonal gluts, have fun preserving in oil, vinegar, jams, chutneys, ketchups, make kimchi….

24. Leftover bread can be whizzed up for breadcrumbs, frozen and used for stuffing’s or gratins, alternatively dice and use for instant croutons.

We can all make a difference in a myriad of ways and enjoy the feel good factor.

 

Spring Foraging

Walks in the countryside have helped to keep many of us sane during these past few troubling months.  At this stage we know every inch of our local area intimately, those of us who live close to the sea or a woodland feel fortunate indeed to be able to breathe in sea air and gather sea beet along by the seashore.

I’m a foraging nerd and now that Spring is definitely here, a walk takes on a whole extra dimension.  I scan the hedgerows, streams, woodland and seashore for wild things to gather.  There’s an abundance of fresh growth to nibble on and the young leaves of ground elder are at their best at present, eat them raw, in salads or add to a foragers soup, cook them like melted greens or make a ground elder champ.  Gardeners regard ground elder as a pest, a perennial weed that re-emerges and spreads every year but, where others see weeds, I see dinner…

For weeks now, we’ve been enjoying both kinds of wild garlic, both ramps and the snow bells that grow along the roadside and resemble white blue bells. Allium Triquetrum or Three-Cornered leeks are named because of their triangular stem, leek like leaves and pretty white, bell like flowers.  The broader leaved ramps or ramsons unlike its namesake, grow in dappled shade, under trees or in woodlands.  The leaves come first followed by the delicious flower buds, then the pretty white pompom like flowers and finally the pungent green seed heads that make a feisty pickle – all delicious.

 

JP McMahon described wild garlic as ‘the gateway drug for the novice forager’ because of its distinct garlicky aroma which makes it easy to identify.  It’s also super versatile in the kitchen and we keep finding more and more ways to enjoy it.  Add some chopped leaves to white soda scones, dip the top in cheddar cheese and how about this spicy riff on the wild garlic pesto recipe in my Grow, Cook, Nourish book.  The perky young leaves are also delicious in salads – I particularly love them with devilled eggs but try adding some to a Alfredo sauce with strips of roast red pepper to anoint some pasta before sprinkling with a shower of the pretty white wild garlic flowers.

Do you have a clean stream closeby?  Wild watercress is almost at its peak just now, before it begins to go to flower.  For identification purposes, remember the top leaf of the cress family is always the biggest and the leaves get progressively smaller as they go down the stem whereas the opposite applies to the wild celery that always grows side by side with watercress in the stream.  Make sure the water is clean and fast flowing and wash well before you use in soups, salads or your favourite recipe. 

 

Ever had butterfly sandwiches?  A memory from my childhood – simply, sliced white bread, slathered generously with butter, filled with chopped watercress and a sprinkling of flaky sea salt.  Press down and cut into triangles, surprisingly delicious, better still, add to egg and mayo sandwiches. 

 

I also love to nibble the first young leaves of hawthorn, we call this ‘bread and butter’. These are known to be good for your cardiovascular system, an old wives tale that’s now backed up by science but don’t over do it…

 

You’ll find wintercress or bittercress growing everywhere at present, in gravel paths, flower beds.  It grows in basals and it too has a slightly mustardy flavour.  It’s also one of our favourite Winter and early Spring treats.  Enjoy now because it’ll soon get leggy and go to flower.  Add it to salads or use as a garnish to embellish starter plates. The soft new growth of spruce look like pale green tassels, gather them to make a pine flavoured syrup before they get prickly.

Finally, I must mention primroses and sweet cicely. The latter is one of the earliest perennial herbs to re-emerge in Spring. Add it to rhubarb or simply use it as a stencil on top of a cake. Sprinkle with icing sugar and remove it to find a delicate fernlike pattern. Primroses also make a pretty garnish or a delightful addition to a salad but are most enchanting when crystallised to decorate Wee Primrose Buns.

 

Missing Travel

Doesn’t this Lockdown seems like an eternity – even the most resilient of us are really struggling to keep our spirits up and remain positive and optimistic for the sake of those around us.

Like many of you, I SOOO miss travelling….

I have had to content myself with skimming through photos and little videos on my iPhone, reliving and experiencing heady trips down memory lane.

I miss so many things - the blast of heavy spicy air that greets me as I disembark after a long haul flight to India. Walking out of the airport a riot of colour everywhere, the crazy traffic, honking of horns and the frenzy of cars, tuk tuks, rickshaws, bikes, scooters and cows ambling nonchalantly through the mix .

 

I miss my trips to London, and silly little things like sitting in the Quiet Zone in the Paddington Express on my way into the city, drawing up my list of restaurants, cafés, Farmers Markets, theatre and exhibitions that I’m hoping to squash into two or three days.

I‘m LONGING to sit sipping a glass of wine at a café table on a sidewalk in Paris, Rome or Barcelona watching the glamorous world go by. I’m aching, to wander around Union Square Farmers Market in Manhattan and feeling the irresistible buzz of New York under my feet. Or once again experience the craziness of Djemaa el-Fna in Marrakesh after sunset.

Most of all, I MISS THE FOOD…

New flavours, new ingredients, the flutter of excitement generated by a new discovery, the comforting feeling of revisiting old haunts…

And how I MISS STREET FOOD!

Hainanese chicken and rice or a steaming bowl of Laksa from a hawker stand in Singapore. A fatty pork stew from an open air eatery in Myanmar, a glass of frothy turmeric latte, a flaky samosa or pakora from my favourite ‘hole in the wall’ in Maheswar….A handmade, masa harina quesadilla from an indigenous Mayan woman in an exquisitely embroidered blouse on a street stall in the zocala (zocala really stands for central square) in Oaxaca.

I can but dream, travel is still out for virtually all of us at present, and there is no end in sight. There is a relentless sameness to most of our days. So many, are either Zoomed out working from home, out of work altogether or demented by home schooling.

Some of us are crazy busy, others are creeping up and down the walls from boredom – not much in the way of a happy medium.

So difficult to make an effort to keep motivated, to resist the lure of the sofa but we CAN’T have that…

I found a clump of snowdrops and crocuses under the mulberry tree in the garden, and then joy of joys a few spindly stalks of rhubarb to cheer me up. Apart from getting super excited, my personal solution is to ‘travel’ in my own kitchen. I’ve been doing just that through favourite recipes from my reconnaissance trips around the world. It prompts me to forget the misery and give thanks for how fortunate I’ve been to have had the opportunity to travel as much as I did.

Keep safe and well and meanwhile Happy Cooking!